How Cyclists Can Strengthen Immunity This Winter: Part Three.
Dec 13, 2023Today, we round off all things immunity by looking at the nutrients and supplements proposed to improve our immune tolerance.
In case you missed it, in part 1, we highlighted that an athletes nutrition status has a significant influence on immunity, and their ability to stay healthy.
In part 2, we identified the key nutrients and supplements that enhance an athletes ‘immune resistance’, which is defined as the immune weaponry that protects an athlete by destroying viruses, bacteria and microbes.
During the winter months, exposure to pathogens will be high, unless you live in a bubble. Therefore, these pathogens can enter the body through the mouth, nose, eyes and skin which has the potential to infect us, and causing us to fall ill.
Therefore, strengthening our ‘Immune tolerance’ aims to decrease the burden of illness and infection by giving us a greater capacity to endure viruses, bacteria and microbes.
Ultimately a reduction in illness allows cyclists to continue their training programme without large absences or interruptions.
When it comes to supplement interventions, Walsh (2019) has analysed the claimed benefits of six nutrients that have the potential to work in athletes:
𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗
Potential: An anti-inflammatory, essential fat soluble vitamin known to influence immunity. Main source is via skin exposure which usually accounts for 90% of daily intake – many individuals are deficient during winter months.
Moderate-Strong Benefit: Deficiency increases URI (upper respiratory infection) risk. Supplementing Autumn-Spring is advisable to maintain sufficiency (1,000IU per day).
𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗖
Potential: A potent antioxidant responsible for combating cellular damage caused by an increased inflammatory response.
Strong Benefit: Cochrane review showed a ~50% decrease in URI incidence when taking 250-1,000mg/day. Use both as a preventative and ‘cure’.
𝗣𝗿𝗼𝗯𝗶𝗼𝘁𝗶𝗰𝘀
Potential: Probiotics are live microorganisms and when taken for several weeks can increase the number of beneficial gut bacteria.
Moderate-Strong Benefit: When taken a daily dose of ~ 1010 live bacteria shows a ~50% decrease in URI incidence and a ~2 day shortening of illness.
𝗣𝗼𝗹𝘆𝗽𝗵𝗲𝗻𝗼𝗹𝘀 (𝗶.𝗲. 𝗾𝘂𝗲𝗿𝗰𝗲𝘁𝗶𝗻), 𝗢𝗺𝗲𝗴𝗮-𝟯’𝘀 𝗮𝗻𝗱 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗘
Potential: These nutrients are claimed to have either an anti-inflammatory, anti-pathogenic or antioxidant benefit.
No or limited benefit: In some cases, there’s evidence that high dose vitamin E is pro-inflammatory and increase URI risk under heavy exertion, but may be beneficial in the frail/elderly.
No evidence for Omega-3’s reducing URI risk where there’s some evidence showing supplementation increases oxidative stress after supplementation.
There are some putative anti-viral effects of quercetin, but limited influence on overall immunity.
Therefore, when it comes to improving our immune tolerance and enduring those nasty bugs, let’s focus on Vitamin D, Vitamin C and Probiotics.
As mention in part 1, a 2016 study by Raysmith and Drew found that athletes were 7-times more likely to achieve a performance goal when they completed over 80% of their planned training weeks.
With this in mind, let’s make health and ‘availability’ a heightened priority this winter.
I hope parts 1, 2 and 3 helped shed some light on the topic, and we wish you all the best with your winter training block in preparation for an incredible 2024 season.
- Coach Chris
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